As more people begin running barefoot running or running in minimalist shoes, we see more coaches and running experts recommending forefoot running which translates to a forefoot landing (touchdown). Is forefoot running (landing) the best technique? Does it allow the runner to run safely and more effectively?
In theory, the answer should be yes but in practice there is no clear-cut answer. Some runners land forefoot and experience no problems and even appear to run more effectively for longer periods of time. However, an increasing number of forefoot runners develop severe problems or injuries that prohibit them from continuing their running.
You may now be asking how can this be—if they all have the same type of touchdown. The answer lies in how the touchdown is executed. Understand that it is simple to tell someone what should be done, but it is not always simple for the person receiving the message to know how this is done. In addition, the newly converted forefoot runner may not have the physical or technical ability to execute the changes that are needed in order to land properly on the forefoot.
For example, some runners, in an attempt to land forefoot, point the toes downward to make sure they touch first on the forefoot. In so doing, they still have a landing in front of the body (in front of the body center of mass) which still creates a strong braking force. In essence they “jam” the foot into the ground. This is improper execution of forefoot running, and in fact as bad as a heel hit. In some cases maybe even be worse if the toes are also jammed into the front of the shoe.
To land safely on the forefoot it is necessary that the foot be moving backward at the moment of ground contact. This can be accomplished by executing what’s called a pawback movement…in which you pull the leg backward and downward after the leg swings out in preparation for the landing. However, instead of executing this action, many runners, including those converting to forefoot running, simply bend the knee to land forefoot. This allows for a safe landing, but it is not as effective as executing the pawback movement.
Thus the knee bend allows for a safer landing but does little to contribute to improving your running speed. But, this small but important change allows a runner to run barefoot without pain or to run safely when wearing minimalist shoes. In both cases, however, keep in mind that this type of touchdown is not the most effective. World-class marathoners typically use the pawback movement. But, it is still possible to find exceptions to this as for example, Ryan Hall of the US.
Another very important factor that is left out in the recommendation to land on the forefoot is that you should allow the heel to come down and contact the ground after the forefoot hits. Forefoot running does not mean that you should try to run only landing and taking off on the forefoot— without the heel coming down on the ground. In essence, your whole foot should be on the ground to support the body. Remaining on the forefoot creates a great deal of tension and you must be exceptionally strong to keep your weight on the forefoot during the support phase.
In view of the above comments, it is recommended that instead of trying to land only on the forefoot, forefoot runners should land midfoot. This is less stressful on the body, is much safer in regard to the landing and gives you greater support and stability during the support phase. In addition, it allows you to generate and withstand much of the landing force and return it in the pushoff. Landing forefoot does not allow for all of these results.